By Gigi Monsen
A challenge that many people encounter is increasing their forearm
size to equal their biceps and triceps. You probably have discovered how
tough it is to get those forearms bigger the way you want, and
especially when it comes to have them of equal size. There is also the
issue of one arm being bigger than the other one due to the dominance of
either your left or right arm.
Forearm Developing Exercises
Doing barbell curls behind your back is your initial exercise. The best way to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, except when you have no option. Position the bar beneath your waist level to the spot where you have to somewhat bend at the knees to get the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms against your own body and curl upwards as much as you can making sure you use only your forearms. Roll the bar back down and repeat. You should be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist actions. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While doing this start to slowly raise your arms upwards and then downwards in a steady slow motion. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the less recognised muscles in the upper arm, which is an added bonus.
Use Supersets for further Gain
Supersets are basically doing one exercise after another without rest. With this example you could complete normal bicep curls, followed straight away by one of the forearm exercises listed above. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure an incredible work out routine which will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are clearly very valuable to you and you don't want to hurt them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching the joint. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Poor technique can certainly result in under development, and even injury in your non-dominant arm.
Forearm Developing Exercises
Doing barbell curls behind your back is your initial exercise. The best way to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, except when you have no option. Position the bar beneath your waist level to the spot where you have to somewhat bend at the knees to get the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms against your own body and curl upwards as much as you can making sure you use only your forearms. Roll the bar back down and repeat. You should be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist actions. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While doing this start to slowly raise your arms upwards and then downwards in a steady slow motion. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the less recognised muscles in the upper arm, which is an added bonus.
Use Supersets for further Gain
Supersets are basically doing one exercise after another without rest. With this example you could complete normal bicep curls, followed straight away by one of the forearm exercises listed above. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure an incredible work out routine which will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are clearly very valuable to you and you don't want to hurt them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching the joint. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Poor technique can certainly result in under development, and even injury in your non-dominant arm.
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